Paprika vs. Squash
Nutrition comparison of Paprika and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
paprika
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in paprika and squash:
- Both squash and paprika are high in Vitamin A, calcium, dietary fiber and potassium.
- Paprika has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Paprika has signficantly more Vitamin K than squash.
- Paprika is an excellent source of Vitamin E, iron and protein.
- Squash has 111.6 times less saturated fat than paprika.
- Squash has 4.2 times less sugar than paprika.
- Squash is a great source of Vitamin C.
USDA sources for nutritional information: Paprika (Spices, paprika) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Paprika is high in calories and squash has 86% less calories than paprika - squash has 40 calories per 100 grams and paprika has 282 calories.
For macronutrient ratios, paprika is heavier in protein, much lighter in carbs and much heavier in fat compared to squash per calorie. Paprika has a macronutrient ratio of 14:55:31 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Paprika | Squash | |
|---|---|---|
| Protein | 14% | 8% |
| Carbohydrates | 55% | 91% |
| Fat | 31% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Paprika is high in carbohydrates and squash has 81% less carbohydrates than paprika - squash has 10.5g of total carbs per 100 grams and paprika has 54g of carbohydrates.
dietary fiber
Both squash and paprika are high in dietary fiber. Paprika has 991% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and paprika has 34.9g of dietary fiber.
sugar
Squash has 4.2 times less sugar than paprika - squash has 2g of sugar per 100 grams and paprika has 10.3g of sugar.
Protein
protein
Paprika is an excellent source of protein and it has 14 times more protein than squash - squash has 0.9g of protein per 100 grams and paprika has 14.1g of protein.
Fat
saturated fat
Squash has 111.6 times less saturated fat than paprika - squash has 0.02g of saturated fat per 100 grams and paprika has 2.1g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 15 times more Vitamin C than paprika - squash has 15.1mg of Vitamin C per 100 grams and paprika has 0.9mg of Vitamin C.
Vitamin A
Both squash and paprika are high in Vitamin A. Paprika has 341% more Vitamin A than squash - squash has 558ug of Vitamin A per 100 grams and paprika has 2463ug of Vitamin A.
Vitamin E
Paprika is an excellent source of Vitamin E and it has 21 times more Vitamin E than squash - squash has 1.3mg of Vitamin E per 100 grams and paprika has 29.1mg of Vitamin E.
Vitamin K
Paprika has signficantly more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and paprika has 80.3ug of Vitamin K.
The B Vitamins
Paprika has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Paprika | Squash | |
|---|---|---|
| Thiamin | 0.33 MG | 0.072 MG |
| Riboflavin | 1.23 MG | 0.017 MG |
| Niacin | 10.06 MG | 0.969 MG |
| Pantothenic acid | 2.51 MG | 0.359 MG |
| Vitamin B6 | 2.141 MG | 0.124 MG |
| Folate | 49 UG | 19 UG |
Minerals
calcium
Both squash and paprika are high in calcium. Paprika has 459% more calcium than squash - squash has 41mg of calcium per 100 grams and paprika has 229mg of calcium.
iron
Paprika is an excellent source of iron and it has 34 times more iron than squash - squash has 0.6mg of iron per 100 grams and paprika has 21.1mg of iron.
potassium
Both squash and paprika are high in potassium. Paprika has 703% more potassium than squash - squash has 284mg of potassium per 100 grams and paprika has 2280mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both paprika and squash contain significant amounts of alpha-carotene.
| Paprika | Squash | |
|---|---|---|
| beta-carotene | 26162 UG | 4570 UG |
| alpha-carotene | 595 UG | 1130 UG |
| lutein + zeaxanthin | 18944 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, paprika has more alpha linoleic acid (ALA) than squash per 100 grams.
| Paprika | Squash | |
|---|---|---|
| alpha linoleic acid | 0.453 G | 0.024 G |
| Total | 0.453 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, paprika has more linoleic acid than squash per 100 grams.
| Paprika | Squash | |
|---|---|---|
| other omega 6 | 0.047 G | ~ |
| linoleic acid | 7.314 G | 0.014 G |
| Total | 7.361 G | 0.014 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Paprika g
()
|
Daily Values (%) |
Cooked Squash g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does squash or paprika contain more calories in 100 grams?Paprika is high in calories and squash has 90% less calories than paprika - squash has 40 calories in 100g and paprika has 282 calories.
Does squash or paprika have more carbohydrates?
By weight, paprika is high in carbohydrates and squash has 80% fewer carbohydrates than paprika - squash has 10.5g of carbs for 100g and paprika has 54g of carbohydrates.
Does squash or paprika contain more calcium?
Both squash and paprika are high in calcium. Paprika has 460% more calcium than squash - squash has 41mg of calcium in 100 grams and paprika has 229mg of calcium.
Does squash or paprika contain more iron?
Paprika is an abundant source of iron and it has 34 times more iron than squash - squash has 0.6mg of iron in 100 grams and paprika has 21.1mg of iron.
Does squash or paprika contain more potassium?
Both squash and paprika are high in potassium. Paprika has 700% more potassium than squash - squash has 284mg of potassium in 100 grams and paprika has 2280mg of potassium.